CFE:

4 rft:
10 burpees
100m
10 air squats
100m
10 push-ups
100m
10 sit-ups
100m
No rest
Then: 3 rft:
400m
5 broad jumps

CF:

A. Warm-up
B. Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at Rx – 115/80 Rx+ – 165/110lbs
If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk
If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk
If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk
C. Every 5 Minutes for 15:00
Row 500/400m
20 Bar Facing Burpees
-Additional Work-
D. 5 Rounds:
Bike 30/16 Calories
Rest 2:00

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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